Instructions: Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up (such as the one listed below) that consists of an activity that increases your heart rate and moves your joints through a moderate to large range of motion.
Workout: Complete each exercise in the warm-up for 30 seconds prior to starting the workout. Perform each exercise for 40 seconds followed by 20 seconds of rest. Repeat the workout for 3-4 sets. It is encouraged that you modify each exercise to a version that is best for you.
WARM UP |
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Inch Worm | ![]() |
Jog in Place | ![]() |
Arm Circles | ![]() |
Squat, Lateral Reach | ![]() |
WORKOUT EXERCISE |
DEMO |
DEMO MODIFIED |
Squat, Abductor Pull In |
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Glute Bridge, Walk Out |
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Kneeling Plank, Push/Pull |
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Sliding Reverse Lunge, Side Lunge |
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COOL DOWN |
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Side Stretch | ![]() |
Glute Stretch | ![]() |
Hamstring Stretch | ![]() |
Upper Body Stretch | ![]() |